CrossFit

Strength

1a) Bench Press: 5 x 5. Rest 45s.

– Build in weight each set

1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.

Metcon

4 Rounds of:

20 DB Hang Power Snatch (50, 35) (10 each)

15 Barbell Rows (95, 65)

10 Strict Chin-ups

Rest 2:00

Spark

On a 12:00 Clock, Complete 3 Rds:

Heel Elevated Goblet Squat x 10 (3301 tempo)

Mini Band Glute Bridge w/ 2 sec pause x 20

Mini Band Clam Shells x 20 (10 each side)

Metcon: (Spark AMRAP 8)

AMRAP 8

8 Sumo DL 60/44

8 Jumping Pull-Ups

8 Russian KBS 60/44

8 Jump Squats

8 Plank Jacks

Masters

Mobility

90-90 Hip Rotation x 6

KB Hurdle x 8ea

Fire Hydrant + Extension 6ea

Metcon

AMRAP 20

200m Run

20 Ball Slams #20/14

200m Run

20 Push Ups

200m Run

20 Air Squats 

200m Run